Import it to the library then right click it's properties in the library. I believe it's under Export. Note: This may only work for .mov files (Quicktime). If you want to convert others you may need to run FFMPEG on the command prompt.
And he did mean FLV not FLA. FLV = Flash Video file. It's the simplest way to stream content right now. Take a look at my site for an example: http://www.nearfantastica.com/vid/1.html